WOD
 | Fri, May 22 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday is a fun twist on a heavy upper body day. 3 movements for 15 consecutive reps across 5 rounds. |
CrossFit 20260522(Weight) WARM-UP: 200m walk Strict Press: 5-8 strict presses 5-8 strict presses 5 athlete-led strict presses Push Press: 3 dip and holds 5 dip-drive FAST 5 push press 5 push press Push Jerk: 5 jump and lands (hands on shoulders - no barbell) 5 jump, punch, and land (no barbell) 5 push jerks (with barbell) HEAVY DAY ! WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3 strict presses + 3 push presses + 3 push jerks – Increase loads across each warm-up set – After the third set, load the barbell to the first workout load – The first workout load is a load that athletes could do 8, but not 10 WOD: 5 sets for load Rx: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements – Rest ~5:00 between sets because time under tension for each set is upward of 1:00 MODIFICATIONS: -Athletes will self-scale load based on capacity STIMULUS NOTES: Heavy relative to each individual athlete As the shoulders fatigue, bring in the use of the legs Build across each set as able CHALLENGE + STRETCHING: AMRAP x 1min: Max push presses – Use 60% of today’s heaviest complex 2 sets: :30 reach, roll, and lift 20 banded pull-aparts
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